Increasing Mileage Problems

Q: I love walking long distances but it often causes my hips, knees, and ankles to hurt. I also seem to get sloppy when I’m tired. I am extremely flexible and more so with recent weight loss. I have lost over 60 pounds in the past year the right way and still have 20 pounds more to go for my weight goal. Is there anything I can do to safely increase my mileage without joint pain?

A: Yes there are things to do and congratulations on your lifestyle changes needed to lose so much weight. You must feel a lot better. Highly flexible people often run into problems of joint pain as muscles fatigue with exercise. In short, when you are not warmed up, the muscles assist ligaments to keep joints more stable. After the muscles loosen up from heat, blood flow, and stretching, the ligaments are left to do most of the work. Warmed-up muscles are less supportive if the major joints are not fully stabilized by their ligaments.

The best way to address this is with one-on-one instructed stabilization exercises, which create and maintain strong balanced muscle groups throughout full range of motion. An athletic trainer or sports-oriented personal trainer can be of great help. As long as you are doing the movements correctly they can be performed without help, but initially the instruction is important. They go over detailed exercises to make primary mover muscles like the quadriceps, hamstrings, calves, and gluteal groups coordinate forces evenly. The correct exercises will also strengthen smaller, secondary joint stabilizer muscle groups that keep joints aligned during all phases of motion. When you get help, specifically ask for muscle activation/stabilization exercises for the lower extremities and pelvis with a goal of long distance walking. I hope this is helpful and you enjoy many more miles.
— Dr. Bryan Baisinger

Weight Gain After 50

Q: It seems that in the last year I have gained 15 pounds and no matter how little I eat and how much I exercise, I just can’t seem to lose the weight. Is this just what happens when you are 50 and female?

A: Well yes and no! It is common for peri-menopausal women to gain weight, especially in the belly region as you are going through your hormonal roller coaster. Part of this is due to fluctuation in estrogen levels. Estrogen is made in our ovaries, but also in our adrenal glands and our fat cells. I believe that part of the weight gain is an increase in fat as our body attempts to stabilize estrogen levels. Many women find they can lose the weight once that have gone through menopause and the hormone roller coaster settles down. So some weight gain is normal.

The part that might not be normal is if we are under high stress situations for an extended period. Our adrenal glands make estrogen, but they are also making the stress hormone cortisol. Elevated levels of cortisol can contribute to abdominal weight gain, elevated glucose and insulin levels. Extended stress can cause our normal diurnal rhythm of cortisol to become imbalanced, which can lead to difficulty sleeping, fatigue, muscle pain, and increased incidences of colds and illness. The best way to know if this is what is contributing to your weight gain is to do a simple salivary hormone test that measures cortisol multiple times over one day. Depending on what the test shows, there are a number of support options.

Either way it is important to be kind to your adrenal glands! Exercise, eat regularly to support healthy blood sugar levels, practice stress reduction, and use adrenal gland support supplements if needed. Don’t blame yourself for your weight gain. Find out what is going on by working with your medical doctor or naturopathic physician.
— Dr. Arianna Staruch

Chiropractor Visits

Q: Is it true that once you start going to a chiropractor you have to keep going? It has kept me from seeing one.

A: Not true. Some uncomplicated conditions can be resolved with only one visit. However, most simple injuries take a little more time to heal. A mild ankle sprain/strain without treatment should take six to eight weeks to heal doing self-care. Most of the patients I see don’t want to wait that long and seek care to cut the healing time down substantially, allowing them to safely keep active. Multiple visits are used to maximize the body’s natural healing ability. I try to get most of the problem taken care of within six to eight visits.

A chronic condition obviously takes longer to heal and thus takes more visits to encourage this process. Some conditions like Parkinson’s disease or multiple sclerosis are not curable, but chiropractic care can reduce some of the symptoms to a manageable level allowing the patient to function better and enjoy life more.

It is true that chiropractic medicine feels good and is a healthy choice for the body, but it is in no way addicting. I have not met any chiropractic junkies….yet.
— Dr. Jacob May

This Issue’s Experts:

Bryan Baisinger, DC, is owner of Clearwater Chiropractic & Massage. To contact Dr. Baisinger call 503-279-0205 or email bryan@clearh2o.org.

Jacob May, DC, brings careful thought and analytical thinking blended with a holistic approach to medicine. To contact
Dr. May, call 503-279-0205 or email jacob@clearh2o.org.

Arianna Staruch is a naturopathic physician focused on women’s health issues. To contact Dr. Staruch call 503-279-0205 or email arianna@clearh2o.org.